Black Currants (Frozen)
Fruits · Fruits
Frozen black currants are low FODMAP at 17 g, approximately 1½ tablespoons. The app rates 22 g as moderate and 75 g as high, with fructose responsible for the change. A generous berry bowl therefore differs from a small measured topping.
Serving sizes for black currants (frozen)
Use 17 g as the verified green reference. The 22 g portion is labelled two tablespoons, while 75 g is half a cup. Spoon packing varies, so a scale is more useful when portions are close together.
Tested serving sizes
| Serving | Amount | Main FODMAP | Rating |
|---|---|---|---|
| 1/2 cup | 75 g | Fructose 0.17 g | |
| 1 1/2 tablespoons | 17 g | Fructose 0.04 g | |
| 2 tablespoons | 22 g | Fructose 0.05 g |
Breakdown for 0.5 cups
Is black currants (frozen) low FODMAP?
The matching entry is frozen black currants, not dried baking currants or a blackcurrant cordial. Fructose is the only group that changes colour across its listed portions; sorbitol, mannitol, lactose, GOS and fructans stay green. Frozen red currants have their own measurements and should not inherit this serving rule.
Black Currants (Frozen) and IBS: what to know
For someone using a low FODMAP approach to IBS, the small green portion makes black currants easier to plan as an accent. It does not predict an individual's symptoms or give a personalised daily allowance. Note the quantity actually eaten when comparing different breakfasts.
Gut-friendly ways to eat black currants (frozen)
Weigh the berries into a bowl before adding them to porridge or yoghurt that suits your needs. If making a compote, track the original berry weight and divide it across the portions served; reducing the liquid does not establish a new tested rating. Check sweeteners and other fruit separately.
Frequently asked questions
Are black currants and dried currants interchangeable?
No. Dried currants are a separate entry used in baking. Match the fruit and preparation before choosing a portion.
Does freezing explain the rating?
This result describes the frozen product tested. It does not demonstrate that freezing caused the fructose pattern or establish a fresh-fruit limit.
Can I use black currants in a smoothie?
Measure the black currants first and assess the other ingredients. Blending does not create evidence for a larger low FODMAP amount.
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Sources and editorial notes
- Monash University FODMAP Diet App
Monash University FODMAP Diet app entry “Currants, black, frozen” checked directly on 27 September 2026. The portion weights, traffic-light ratings and FODMAP groups discussed here were verified in matching detail panels. Numerical FODMAP concentration estimates elsewhere in the catalogue were not validated by this check.